1 00:00:01,000 --> 00:00:04,720 Speaker 1: Hi, and welcome back to Bounce Forward with me, tif Houl. 2 00:00:05,200 --> 00:00:08,160 Speaker 1: I'd like to acknowledge the traditional custodians of the land 3 00:00:08,160 --> 00:00:11,440 Speaker 1: on which I'm recording this podcast, the Wurundri people of 4 00:00:11,480 --> 00:00:15,120 Speaker 1: the Colin nation. I pay my respect the elders past 5 00:00:15,320 --> 00:00:21,520 Speaker 1: and present. Storm contacted me with a great question. She said, first, 6 00:00:21,520 --> 00:00:24,480 Speaker 1: somatic pilarate is done on TXO. Good on your Storm. 7 00:00:24,680 --> 00:00:27,400 Speaker 1: The ball movements were a challenge but doable. They are 8 00:00:27,600 --> 00:00:30,640 Speaker 1: very challenging for me. The hardest thing about doing this 9 00:00:30,720 --> 00:00:33,599 Speaker 1: program will be the mental challenge sticking with it when 10 00:00:33,640 --> 00:00:36,120 Speaker 1: I'm not getting all hot and sweaty and doing high 11 00:00:36,200 --> 00:00:40,360 Speaker 1: impact exercise and instead doing strength training. I still plan 12 00:00:40,440 --> 00:00:43,240 Speaker 1: on doing boxing once a week. I'm trying to trust 13 00:00:43,240 --> 00:00:45,960 Speaker 1: the process, but I'm hoping that this program will help 14 00:00:46,000 --> 00:00:48,879 Speaker 1: with my quarterisol levels which have been getting out of 15 00:00:48,920 --> 00:00:52,320 Speaker 1: whack again. So Storm, what I'm hearing because there's not 16 00:00:52,320 --> 00:00:55,120 Speaker 1: really a question in here, but I am hearing you 17 00:00:55,480 --> 00:00:59,600 Speaker 1: because what you're talking about here is if you aren't 18 00:00:59,640 --> 00:01:02,600 Speaker 1: hot in sweaty, then you're not feeling like you're doing 19 00:01:02,600 --> 00:01:06,680 Speaker 1: a workout right. And then you're also talking about your 20 00:01:06,760 --> 00:01:09,119 Speaker 1: CARTERSOL levels being out of whack, which I'll also talk 21 00:01:09,160 --> 00:01:12,120 Speaker 1: about that as well. Now, this is a common mindset 22 00:01:12,200 --> 00:01:17,240 Speaker 1: one I have struggled with myself, the hot and sweaty workouts. 23 00:01:18,080 --> 00:01:20,399 Speaker 1: I went through a phase myself where unless I was 24 00:01:20,400 --> 00:01:22,640 Speaker 1: feeling like I was being smashed at the gym or 25 00:01:22,680 --> 00:01:24,840 Speaker 1: going for a long run where I was a hot, 26 00:01:24,880 --> 00:01:27,920 Speaker 1: sweaty mess, then I didn't feel like I had got 27 00:01:27,920 --> 00:01:31,960 Speaker 1: a workout in. But hot and sweaty is about stressing 28 00:01:31,959 --> 00:01:35,679 Speaker 1: the nervous system while strength is working the muscles in 29 00:01:35,720 --> 00:01:38,920 Speaker 1: a slow and controlled manner. There are benefits to both, 30 00:01:39,240 --> 00:01:42,040 Speaker 1: but if you don't want to further stress your nervous system, 31 00:01:42,319 --> 00:01:44,600 Speaker 1: then taking a break from hot and sweaty workouts so 32 00:01:44,680 --> 00:01:48,600 Speaker 1: focus on strength can be amazing. And look, unless you're 33 00:01:48,680 --> 00:01:52,680 Speaker 1: an athlete like Usain Bolt, you don't want to be 34 00:01:52,720 --> 00:01:56,880 Speaker 1: doing that redline training and stressing your nervous system anyway. Yes, 35 00:01:57,000 --> 00:01:59,520 Speaker 1: do some cardio, get hot and sweaty, have fun doing it, 36 00:01:59,560 --> 00:02:02,160 Speaker 1: but if you feeling like it's impacting your nervous system, 37 00:02:02,160 --> 00:02:05,280 Speaker 1: where you're feeling fatigued and drained and like you've got 38 00:02:05,280 --> 00:02:08,280 Speaker 1: nothing for the rest of the day, opposed to feeling 39 00:02:08,360 --> 00:02:13,040 Speaker 1: endorphins and joyful and absolutely full of energy. Then you've 40 00:02:13,080 --> 00:02:15,520 Speaker 1: got to reassess your training anyway, because that means your 41 00:02:15,520 --> 00:02:19,240 Speaker 1: nervous system is not coping. Let's look at hot and 42 00:02:19,280 --> 00:02:24,200 Speaker 1: sweaty workouts first up. These workouts are typically high intensity 43 00:02:24,560 --> 00:02:26,800 Speaker 1: and lead to a significant increase in your heart rate 44 00:02:26,840 --> 00:02:30,120 Speaker 1: and your calorie burn, which is great. They often emphasize 45 00:02:30,160 --> 00:02:35,919 Speaker 1: cardiovascular fitness, endurance, and overall caloric expenditure, and they involve 46 00:02:35,960 --> 00:02:39,960 Speaker 1: a lot of dynamic movements and often include things like running, jumping, burpies, 47 00:02:40,040 --> 00:02:44,480 Speaker 1: high intensity interval training, aerobics kind of stuff. Right, You 48 00:02:44,600 --> 00:02:47,600 Speaker 1: sweat due to the high intensity and the continuous movement, 49 00:02:47,639 --> 00:02:50,639 Speaker 1: and these workouts usually result in a lot of sweating, 50 00:02:51,160 --> 00:02:55,240 Speaker 1: so you feel the benefits, which is the improved cardiovascular health, 51 00:02:55,280 --> 00:02:58,680 Speaker 1: the enhanced health heart and lung function, which is great. 52 00:02:58,720 --> 00:03:01,640 Speaker 1: You love that feeling. The increased calorie burn which we 53 00:03:01,720 --> 00:03:04,280 Speaker 1: all love looking at our watches and looking at after 54 00:03:04,320 --> 00:03:07,000 Speaker 1: a cardio session and seeing three hundred to five hundred 55 00:03:07,040 --> 00:03:10,799 Speaker 1: calories burn effective for weight loss and improving your metabolic rate. 56 00:03:11,040 --> 00:03:14,200 Speaker 1: Then you've got the enhanced endurance which builds stamina and 57 00:03:14,240 --> 00:03:17,160 Speaker 1: aerobic capacity, and it gets your quick results, which is 58 00:03:17,200 --> 00:03:20,560 Speaker 1: why hot and sweaty is always the first pick over 59 00:03:20,639 --> 00:03:24,040 Speaker 1: strength training because it produces the quick results in terms 60 00:03:24,080 --> 00:03:27,639 Speaker 1: of fitness and weight loss. It really does, but it's 61 00:03:27,680 --> 00:03:31,080 Speaker 1: not really a long term thing, right, and I'll go 62 00:03:31,120 --> 00:03:33,040 Speaker 1: into that in a bit. So some examples are you 63 00:03:33,160 --> 00:03:36,640 Speaker 1: hit workouts or you sit workouts, you're spinning, your cycle classes, 64 00:03:36,680 --> 00:03:40,720 Speaker 1: your circuit training, you dance classes like zumba or boot 65 00:03:40,720 --> 00:03:43,440 Speaker 1: camp workouts, those kinds of things. Then you've got your 66 00:03:43,480 --> 00:03:48,080 Speaker 1: slow strength sessions low to moderate intensity. These workouts are 67 00:03:48,080 --> 00:03:51,720 Speaker 1: performed at slower pace and its control movements, and you 68 00:03:51,840 --> 00:03:54,360 Speaker 1: might not be sweating as much, all right. Your weight 69 00:03:54,400 --> 00:03:58,280 Speaker 1: training involves lifting weights or using resistance bands or body 70 00:03:58,280 --> 00:04:02,080 Speaker 1: weight exercises. You focusing on your form and your technique, 71 00:04:02,120 --> 00:04:05,600 Speaker 1: and your aim is to build muscle strength and endurance 72 00:04:05,760 --> 00:04:09,520 Speaker 1: with less emphasis on the cardiovascular fitness. And the benefits 73 00:04:09,520 --> 00:04:13,560 Speaker 1: are that muscle growth that promotes our hypertrophy. That muscle growth, 74 00:04:13,720 --> 00:04:17,640 Speaker 1: which is the increase in strength. You've got your bone density, 75 00:04:17,960 --> 00:04:23,440 Speaker 1: improves bone density and decreases the risk of osteoporosis. You 76 00:04:23,600 --> 00:04:28,160 Speaker 1: join health and stability and prevents that risk of injury. 77 00:04:28,560 --> 00:04:33,040 Speaker 1: And that metabolic boost which increases the basal metabolic rate 78 00:04:33,160 --> 00:04:35,600 Speaker 1: due to a high muscle mass, which is so important 79 00:04:35,640 --> 00:04:43,520 Speaker 1: for that long term calorie burn. Now it's important to 80 00:04:43,640 --> 00:04:47,479 Speaker 1: note here, well, I'm burning more calories when I do 81 00:04:47,560 --> 00:04:50,120 Speaker 1: hot and sweaty though on my watch it says I 82 00:04:50,160 --> 00:04:53,159 Speaker 1: did five hundred calories on doing hot and sweaty, but 83 00:04:53,400 --> 00:04:55,599 Speaker 1: in my strength session I only did lie one hundred 84 00:04:55,680 --> 00:05:00,560 Speaker 1: to five to two hundred calories. Yes, that's true, but 85 00:05:01,400 --> 00:05:04,279 Speaker 1: you get the epoch effect after you do the weights, 86 00:05:04,279 --> 00:05:07,719 Speaker 1: which means you are burning more calories at rest, which 87 00:05:07,800 --> 00:05:10,120 Speaker 1: means you can sit on the couch watch Netflix and 88 00:05:10,240 --> 00:05:12,760 Speaker 1: eat a muffin, and that muffin that isn't going to count. 89 00:05:13,000 --> 00:05:16,080 Speaker 1: You're going to burn more calories after, whereas in hot 90 00:05:16,120 --> 00:05:19,680 Speaker 1: and sweaty workouts you're only burning the calories in that 91 00:05:19,839 --> 00:05:24,160 Speaker 1: exercise period. Okay, So examples of strength training, you got 92 00:05:24,160 --> 00:05:27,440 Speaker 1: your weightlifting, your resistance bands, your body weights, your pilates, 93 00:05:27,480 --> 00:05:31,760 Speaker 1: your strength yoga sessions. So the key difference is here, 94 00:05:32,320 --> 00:05:35,799 Speaker 1: hot and sweaty workouts high intensity, elevated heart rate, slow 95 00:05:35,839 --> 00:05:40,520 Speaker 1: strength sessions, mot intensity controlled heart rate. The primary focus 96 00:05:40,560 --> 00:05:42,440 Speaker 1: of the hot and sweaty workouts is going to be 97 00:05:42,440 --> 00:05:46,400 Speaker 1: your cardiovascular fitness endurance and calorie burn, whereas slow strength 98 00:05:46,400 --> 00:05:50,640 Speaker 1: sessions is muscle strength growth and endurance. But you're going 99 00:05:50,680 --> 00:05:53,039 Speaker 1: to burn more calories over the long term, and it's 100 00:05:53,040 --> 00:05:55,880 Speaker 1: more of a long term game. If weight loss is 101 00:05:55,920 --> 00:06:00,839 Speaker 1: your goal, then you want to build that muscle because 102 00:06:00,920 --> 00:06:04,160 Speaker 1: muscle burns fat, and long term you want to have 103 00:06:04,440 --> 00:06:07,880 Speaker 1: more lean muscle to fat on your body. So doing 104 00:06:07,920 --> 00:06:11,480 Speaker 1: the strength sessions is more important than cardiovascular in my opinion. 105 00:06:11,960 --> 00:06:14,880 Speaker 1: Then you've got movement and speed, hot and sweaty workouts, 106 00:06:15,000 --> 00:06:18,640 Speaker 1: more fast paced, dynamic movements compared to the slow strength 107 00:06:18,760 --> 00:06:22,040 Speaker 1: control movements, all right, and then you've got that calorie burn, 108 00:06:22,680 --> 00:06:26,880 Speaker 1: that immediate calorie burn in the high intensity, hot and 109 00:06:26,880 --> 00:06:32,120 Speaker 1: sweaty workouts versus the long term calorie burn due to 110 00:06:32,240 --> 00:06:36,080 Speaker 1: muscle gain of the slow strength sessions. I really think 111 00:06:36,160 --> 00:06:40,680 Speaker 1: that you need to combine both. And being in that 112 00:06:40,760 --> 00:06:43,760 Speaker 1: mindset where I've been so many times before, where I've 113 00:06:43,920 --> 00:06:47,000 Speaker 1: just been all about the hot and sweaty martial arts, 114 00:06:47,400 --> 00:06:53,520 Speaker 1: running fitness classes, teaching combat, teaching body pump being obsessed 115 00:06:53,560 --> 00:06:56,239 Speaker 1: about the calorie burn on my watch and my steps 116 00:06:56,240 --> 00:06:58,960 Speaker 1: and all of that. I've been there. I've been in 117 00:06:58,960 --> 00:07:02,920 Speaker 1: that phase and the problem is you're not getting strong, 118 00:07:03,600 --> 00:07:08,080 Speaker 1: and you really do need to build in that strength training, 119 00:07:08,360 --> 00:07:10,400 Speaker 1: as hard as it can be for someone who is 120 00:07:10,400 --> 00:07:15,080 Speaker 1: an exercise bunny like myself, I find resistance training hard 121 00:07:15,280 --> 00:07:19,920 Speaker 1: and it can be uncomfortable, but you've got to have both. 122 00:07:20,640 --> 00:07:23,520 Speaker 1: You have to have both. The strength training offers a 123 00:07:23,640 --> 00:07:28,200 Speaker 1: wide range of long term benefits and it's just it's 124 00:07:28,320 --> 00:07:31,960 Speaker 1: just magic, and it's so important, especially as you hit 125 00:07:32,040 --> 00:07:36,240 Speaker 1: forty and you're in perimenopause, that you do this strength training. 126 00:07:36,280 --> 00:07:39,080 Speaker 1: It's about longevity, it's about keeping that muscle because that 127 00:07:39,160 --> 00:07:42,720 Speaker 1: muscle starts to be eaten away every decade after you 128 00:07:42,760 --> 00:07:46,160 Speaker 1: turn forty. The hormones hit, the weight gain hits, and 129 00:07:46,200 --> 00:07:49,360 Speaker 1: if you're in perimenopause, it's a bit of a shit show. 130 00:07:49,920 --> 00:07:51,800 Speaker 1: And all of my friends who are in perry at 131 00:07:51,800 --> 00:07:54,840 Speaker 1: the moment are just begging me for a pery plan 132 00:07:55,080 --> 00:07:58,760 Speaker 1: and like, how does it work? Tif And there are 133 00:07:58,920 --> 00:08:00,960 Speaker 1: specific things that you can do, and one of them 134 00:08:01,080 --> 00:08:03,960 Speaker 1: is strength training because you get that increased muscle mass 135 00:08:03,960 --> 00:08:07,680 Speaker 1: and strength, you get that improved bone density, that enhanced 136 00:08:08,040 --> 00:08:13,840 Speaker 1: metabolism which increases that basal metabolic rate the BMR, meaning 137 00:08:13,840 --> 00:08:17,360 Speaker 1: you burn more calories at rest due to high muscle mass, 138 00:08:17,360 --> 00:08:20,480 Speaker 1: which is just so important. You get that weight management 139 00:08:20,560 --> 00:08:23,280 Speaker 1: and that better body composition where you've got the fat 140 00:08:23,320 --> 00:08:26,120 Speaker 1: reduction but the increase of lean muscle mass, and you 141 00:08:26,200 --> 00:08:30,600 Speaker 1: get more definition because you're enhancing muscle definition and overall 142 00:08:30,600 --> 00:08:34,679 Speaker 1: body asthetics by changing that ratio of fat to lean 143 00:08:34,800 --> 00:08:39,400 Speaker 1: muscle mass plus with the strength training, and I know 144 00:08:39,480 --> 00:08:42,320 Speaker 1: it's all people focus on the looks and the weight loss, 145 00:08:42,360 --> 00:08:46,280 Speaker 1: but it is about that improved functional strength and making 146 00:08:46,360 --> 00:08:51,040 Speaker 1: everyday activities like lifting, carrying, and climbing easier. Lifting my 147 00:08:51,120 --> 00:08:54,120 Speaker 1: two year old, you know, when she's having a tantrum 148 00:08:54,200 --> 00:08:57,200 Speaker 1: and calming her down, it's such a workout. You know, 149 00:08:57,320 --> 00:09:00,400 Speaker 1: you really want to make sure that you can enhance 150 00:09:00,480 --> 00:09:05,680 Speaker 1: your athletic performance as well. And then it's reducing chronic diseases, 151 00:09:05,760 --> 00:09:10,840 Speaker 1: cardiovascular health, lowers blood pressure, improves cholesterol levels, and enhances 152 00:09:10,840 --> 00:09:14,520 Speaker 1: cardiovascular health. It's so important. You've got your blood sugar control, 153 00:09:14,640 --> 00:09:19,200 Speaker 1: improves insulin sensitivity, helps manage blood sugar levels, reducing risk 154 00:09:19,240 --> 00:09:23,960 Speaker 1: of type two diabetes, and your mental health. Strength training 155 00:09:24,040 --> 00:09:27,720 Speaker 1: is proven to reduce symptoms of depression and anxiety, improving 156 00:09:27,760 --> 00:09:31,320 Speaker 1: mood and boosting overall mental well beings, So that is 157 00:09:31,400 --> 00:09:35,000 Speaker 1: so important, and then you're thinking about anti aging and 158 00:09:35,040 --> 00:09:39,120 Speaker 1: longevity and all of those things. This it's all about 159 00:09:39,160 --> 00:09:42,520 Speaker 1: strength training. Studies are coming out now and saying if 160 00:09:42,520 --> 00:09:46,560 Speaker 1: you want to live a longer lifespan, hit the weights. 161 00:09:47,080 --> 00:09:51,520 Speaker 1: Other things like better posture and balance and coordination and 162 00:09:51,840 --> 00:09:55,080 Speaker 1: prevention of injuries and rehabilitation and all of these things. 163 00:09:55,400 --> 00:10:00,720 Speaker 1: Cognitive benefits like your brain health. Strength training is also 164 00:10:00,800 --> 00:10:03,320 Speaker 1: the heap Studies are coming out to say it really 165 00:10:03,360 --> 00:10:07,600 Speaker 1: does help with brain health and your mental clarity. So 166 00:10:07,840 --> 00:10:11,680 Speaker 1: it's just so important, and I'm just begging you to 167 00:10:12,360 --> 00:10:18,080 Speaker 1: embrace polates and trust the process because the strength training 168 00:10:18,160 --> 00:10:21,680 Speaker 1: is so important. And if you're struggling with switching from 169 00:10:21,720 --> 00:10:24,880 Speaker 1: hot and sweaty workouts to strength training, here's some tips. 170 00:10:24,880 --> 00:10:29,160 Speaker 1: So you want consistency because that's what's going to build 171 00:10:29,200 --> 00:10:31,360 Speaker 1: the muscles. So like three sessions a week. I know 172 00:10:31,400 --> 00:10:34,000 Speaker 1: you've got three polarate sessions this week. That's going to 173 00:10:34,160 --> 00:10:38,160 Speaker 1: work progressive overload. You need to be challenging those weights. 174 00:10:38,160 --> 00:10:41,400 Speaker 1: So with polarates, for example, don't just do a glot bridge, 175 00:10:41,440 --> 00:10:44,680 Speaker 1: adding the band for resistance, adding the polarate circle for 176 00:10:44,760 --> 00:10:47,920 Speaker 1: resistance between your thighs, and then you've got the variety 177 00:10:48,000 --> 00:10:51,240 Speaker 1: target different muscle groups, use different exercises, which is great 178 00:10:51,280 --> 00:10:55,160 Speaker 1: on tipso because you're following an instructor and you get 179 00:10:55,240 --> 00:10:57,319 Speaker 1: given all that information, you don't have to think about it. 180 00:10:57,760 --> 00:10:59,960 Speaker 1: And then of course you've got your nutrition which needs 181 00:10:59,960 --> 00:11:03,839 Speaker 1: to support your training. So that's the difference between hot 182 00:11:03,880 --> 00:11:07,880 Speaker 1: and sweaty workouts and your strength training and why strength 183 00:11:07,920 --> 00:11:11,440 Speaker 1: training is so important. Thanks so much for listening to 184 00:11:11,480 --> 00:11:14,640 Speaker 1: Bounce Forward. I love having your company, so please dm 185 00:11:14,679 --> 00:11:18,000 Speaker 1: me on Instagram at tifhaul Underscore XO and let me 186 00:11:18,080 --> 00:11:20,280 Speaker 1: know what topics and questions you'd love me to cover. 187 00:11:20,720 --> 00:11:23,160 Speaker 1: Don't forget to rate and review me on your podcast 188 00:11:23,200 --> 00:11:25,400 Speaker 1: app Speak soon. Happy Days,